The Body-Blaster Workout

If your body is harder than ancient Swiss cheese, then maybe you need exercises that will kick your caboose and take your fitness to the next level. This abs workout circuit utilizes exercises that will challenge your body in weight, in form, and in stability. And that’s why I’m giving you a few extra seconds of rest in between each one. Grab your towel. You’re going to sweat like a cold bottle of Bud at the edge of a Florida pool.

Exercise

Repetitions

Rest

Sets

Double Swiss Ball Pushup

10

1 minute

2-3

Box Lunge

6-10 each side

1 minute

2-3

One–Arm Pulldown

5 each side

1 minute

2-3

Sumo Deadlift

10-12

1 minute

2-3

Gator Pushup

5 up, 5 back

1 minute

2-3

EZ-Curl Biceps Challenge

55

1 minute

2-3

Kneeling Hamstring Curl

2-10

1 minute

2-3

Double Swiss Ball Pushup

Set two Swiss balls a few feet in front of a bench. Place a hand on the center of each ball, making sure the balls are touching, and rest your feet on the bench. Lower your body as far as you can with control. Pause, then push yourself back up to the starting position. TIP: If this exercise is too difficult at first, have a partner stabilize the balls for you or lean them against a wall to brace them.

Box Lunge

Place an exercise step in front of you, stand with your feet hip-width apart, and hold two weights at your sides. Step forward onto the step with your left leg so that your left thigh ends up parallel to the floor and your knee is over your toes. Raise up onto the step, then step down and repeat to the other side.

One-Arm Pulldown

Attach a single handle to a high-cable pulley. Sit on the seat with your feet flat on the floor and your back straight. Grasp the handle with your right hand, palm facing forward. Slowly pull the handle straight down until your forearm touches your side. Do not twist your back or arms during the pull. Return to the starting position in one smooth motion.

Sumo Deadlift

Squat behind a barbell with your feet wider than shoulder width and your toes pointed out at about 45 degrees. With your hands inside your knees, shoulders over the bar, and arms and back straight, grab the bar overhand. Push with your heels and stand up, keeping the bar in contact with your body. Finish standing upright with your shoulder blades back and down and your lower back flat. Pause, then slowly lower the weight back to the floor.

Gator Pushup

Stand on a small towel and get into the classic pushup position, with your knees flexed and your hands directly under your shoulders. With your abs tight, walk your left hand out about a foot in front of your right hand and do a pushup. Now walk your right hand out about a foot in front of your left hand, drag your feet forward, and do another. Repeat this sequence five times, then reverse the move to walk back to the starting position.

EZ-Curl Biceps Challenge

Set up an EZ-curl bar or barbell with a weight that challenges you and your training partner. Face your partner and perform a set of 10 curls in a 3–0–1 tempo (3 seconds down, no rest, 1 second up). Then, instead of setting the bar down, hand it to your partner so he or she can do 10 reps. Hand it back and forth for 9 repetitions, then 8, and so on. Work your way down until you’ve each done a single repetition with the bar.

Variation: If you don’t have a partner, rest the weight on the floor for 15 seconds in between sets.

Kneeling Hamstring Curl

Kneel on a folded towel or an exercise mat. Keep your hands in front of your chest. Have a partner sit behind you, facing your back, pressing down on your lower legs with his hands. Keep your abs tight, chest up, and hips forward so your body forms a straight line from your ears to your knees. Maintain this posture as you lower your torso toward the floor while resisting gravity with your hamstrings and calves. Control the range of motion as far as you can, catch yourself with your hands, then push off the floor to assist your hamstrings and glutes in pulling you back up to the starting position.

Variation: Once you’ve mastered the move, add weight by holding a weight plate close to your chest.

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